BootCamp Interval Workout No equipment? No problem. Try this workout, it can be done inside or out. Brisk walk/jog outside High knees Butt kicks Jumping jacks Jump rope Hip circles Arm windmills Squats with jump ups 3 sets 16-20 reps Cardio (jumping jacks, jump rope, or high knees) 1 min Walking lunges 4 sets 20 reps Cardio (jumping jacks, jump rope, or high knees) 1 minPlyo side lunges switch with touch down 3 sets 16-20 reps Cardio (jumping jacks, jump rope, or high knees) 1 min Step-ups with knee-ups 3 sets 16-20 reps Cardio (jumping jacks, jump rope, or high knees) 1 min Burpees 2-3 sets 10-15 reps Cardio (jumping jacks, jump rope, or high knees) 1 min Triceps dips 3 sets 16-20 reps Cardio (jumping jacks, jump rope, or high knees) 1 min Triceps pushups 2-3 sets 16-20 reps Cardio (jumping jacks, jump rope, or high knees) 1 min Plank (bent arms to straight arms) 2 sets 10-16 reps V-sit with knees to chest side to side 2-3 sets 16-20 reps Bicycle crunch 3-4 sets 25 reps Reverse crunch 2-3 sets 16-20 reps 5 Min stretching: Hamstring stretch Quadriceps stretch Tricep stretch Shoulder stretch Childs pose Full body stretch | Circuit Training Circuit training will keep your heart rate elevated for a maximal calorie burn. Try my circuit below. Brisk walk/jog outside High knees Butt kicks Jumping jacks Jump rope Hip circles Arm windmills Circuit 1 Squats with shoulder press 1 Set 8-12 Reps Jumping Jacks as many in 30 Sec Pushups 10 High Knees as many in 30 Sec Alternating lunges with bicep curl 1 Set 8-12 Rep Jump rope 30 Sec Tricep dips 1 Set 8-12 Rep Mountain climber as many in 30 Sec Bicycle Crunch 10-15 Repeat entire circuit once more: Total 2 times Try to only rest for 10 seconds in between each exercise to keep the heart rate up. 5 Min stretching: Hamstring stretch Quadriceps stretch Triceps stretch Shoulder stretch Childs pose Full body stretch |